15 Best Exercises for Back - Home and Academy

A complete workout is one that is composed of exercises for different regions of the body, the growth, strengthening, definition and development of the body in general, balanced and well distributed.

Working the body together is important to avoid disproportion as in that classic and weird example of the gymgoer who has a large, well-defined upper body, while his legs are well fininhas.

One group that is part of a complete workout is the back muscles. Would you know what the best back exercises are for the category? Take a look at the list below that will certainly answer this question. Before we get to the list, we warned that these items were not selected in order of preference or efficiency.


1. Fixed bar (chinup)


It is an exercise that promotes a lot of strength to the upper body. In addition to working the back, it also works with other muscular regions such as the arms and shoulders.

How to make:to do the exercise, you should hold the bar with your hands at a shoulder width apart and hang on the bar, as shown in the figure above, with your feet crossed. Then squeeze the shoulder blades back and forth, bend your elbows, and pull the top of your chest toward the bar. After pausing, slowly return the body to the original position.

Exercises in the fixed bar like chinup reach the large muscles of the back that are around the trunk, just below the arms. These muscles are responsible for providing a broader and wider torso shape and may give the impression that the person is leaner even when she has not lost weight.

2. Curved paddle


It is an exercise that triggers much of the back muscles. However, it is vital to make sure you keep the correct shape during the run and to use proper loads so as not to risk getting hurt. Hence the importance of having the help of a good physical trainer to accompany the training.

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How to make:Grab the bar with the weights with both hands at a distance equal to the width of the shoulders. Then tilt the trunk forward, forming a 45 ° angle to the ground. After, pull the bar upward, vertically, until it touches the lower part of the chest. During this movement, keep the spine straight and the knees slightly bent.

Then lower the bar to the position where the arms are extended. An important care regarding this exercise is never to round the lumbar to raise the bar further, as this causes injury.

3. Fixed bar with wide grip


This is one of the most classic back exercises. The fixed bar with a wide footprint places emphasis on the uppermost muscle of the back. During movement it is important to be aware of the shape of the body; in the initial position, before the thrust starts, the shoulder blades must be collected.

This compound exercise works hard, has an intermediate level of difficulty, and besides activating the latíssimo of the back, it works the biceps and the part of the middle of the back, in a secondary way.

How to make:hold the bar fixed with a wide footprint, with your hands at a distance greater than shoulder width, as in the picture above. Lift your body by flexing your elbows and pushing (bringing the middle line) the shoulder joint. The goal is to bring the chin to a height higher than the hands.

Then pause at the top of the movement and lower the body into the starting position.

4. Unilateral paddling with dumbbell


Here we have a one-sided exercise that, by working each side independently, allows the range of motion to be greater and a high weight load worked out. Other advantages are the fact that you are not prevented from exercising if the weaker side fails before that the other and the offer give greater support to the lower back, due to the possibility of supporting the hand free.

The unilateral paddle with dumbbell works the middle of the back, the back of the back, the biceps and the shoulders.

How to make:put a dumbbell on either side of a straight bench. Take one of your legs up onto the bench, leaning against the knee as pictured and bending from the hips with your torso forward until your upper body is parallel to the floor.

Place one hand on the seat (corresponding to the leg on the seat) for support. Take one dumbbell with the other hand, keeping the lower back straight. The palm of the hand should be directed to the trunk.

Bring the weight up to the side of the chest, flexing the elbow and keeping the trunk still. During this movement, exhale, tighten your back muscles as you reach the contraction position, make sure to force yourself with your back muscles and not your arm. In addition, the forearms should make no effort other than to hold the dumbbell.

After, lower the dumbbell and return to the initial positioning, at the same time inhale. After reaching the set number of repetitions, change the position of the arms.

5. Pullover with dumbbell


Here we have another exercise that works on the back of the back, the intercostal muscles (located in the thorax) and the anterior serratus (which is in the rib cage), in addition to triggering the pectorals and triceps in a secondary education.

How to make:lie down straight and back on a straight bench. Hold a dumbbell above your chest with your palms pointing outward and pressing the topmost disc as in the picture above. With the core (body center) firm, lower the dumbbell and bring it up behind the head, slightly above the height of the seat, as the previous image.

Leave the arms straight, contract the latíssimo of the back and take the weight back to its original positioning.


These back exercises listed below require the use of equipment and devices that you will hardly have at home, so they are directed to the gym.

6. Low seated paddling

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The seated paddling is carried out with the help of cables and works the middle and upper parts of the back, regions that are not usually reached easily by other back exercises.

How to make:sit with your back straight and your trunk upright. Then, grasp the handles of the cables with each of the hands and the arms extended in front of the body. Next, pull the grippers toward the chest, with the spine straight, as the picture shows. Then return the grippers to their initial position.

By leaving your hands more spaced throughout the exercise, the outside of the trapeze will be triggered. Already leaving the hands closer to each other, the inner part of the trapeze will be mobilized. In relation to the trajectory of the cord, a high pull towards the chest activates the trapezium, while a low pull towards the abdomen focuses the work in the latíssimo of the back.

To maximize muscle contraction during a stroke, the trick is to project your elbows backward as high as you can and at the same time compress the shoulder blades.

7. Standing paddle on T-bar


During the row on the T-bar you must keep your legs locked in a curved angle position. It is possible to choose a type of footprint for the exercise and such a decision changes the muscle that will be most worked.

For example, a neutral footprint works best on the mid-back, while a wider footprint drives the back of the back more fully.

It is one of the easiest paddles to execute, although its level of difficulty is intermediate.

How to make:load the bar with a load appropriate to you, position yourself in the equipment, placing one leg on each side of the bar, as in the figures above, bend at the hips and hold the handle of the bars with an impressed footprint, ie with the palms facing the side of out.

With your back straight at all times, remove the weight from the floor, bringing the bar up to the arms. The movement should be performed by flexing the elbows, with the scapulae being collected and pulling the weight up to the chest.

Pause quickly at the top of the exercise and then return to the original position.

8. Curved paddle with inverted footprint

This is one of the back exercises that also require a lot of biceps.

To make the curl with inverted footprint it is necessary to stand with your legs apart and hold a bar of weights straight with your hands. The distance of the hands should be equivalent to the width of the shoulders.

As the name of the exercise already indicates, the footprint must be reversed, ie with the palms facing forward. The knees should be slightly flexed.

Next, align the spine and fit the shoulders back. Then, tilt the torso forward, throwing the hip back and with the elbows extended, until the weight bar is at the height of the thighs.

The next step is to pull the bar up to the waist while flexing your elbows. It is also advised to contract the biceps. Finally, hold the contraction for a moment and return to the original positioning.

Important: The legs and trunk should be kept immobile throughout the exercise.

9. Rowing on the Smith with inverted footprint


The exercise focuses on the low part of the back, giving Smith the advantage of being able to pull as much weight as he can, since there is no need to worry about balance. The Body Building website recommends leaning at a 45-degree angle, getting close to the bar, and expect some help from your knees and hips when running the heavier series.

How to make:put the weight bar on the Smith. It should be at a height approximately 5 cm above the knees. Bend your knees slightly and bring the torso forward, bending at the hips. The back should be straight and reach a position almost parallel to the ground. The head should stand erect.

Hold the bar with the inverted footprint and unlock it from Smith. Leave it hanging in front of you with your arms outstretched and perpendicular to the floor. Then, with the trunk still, raise the bar, while exhaling the air. The elbows should be kept close to the body and should not make any force with the forearms other than holding the weight.

At the top of the contracted position, compress the back muscles and hold the position for a second. Slowly lower the bar and return to the starting position, while inhaling the air.

10. Closed-foot pull-down


It is an exercise that activates the latíssimo of the back. The closed footprint allows the amplitude of the movement to be greater and the time under tension for the back most muscle is also greater, which is good for muscle building.

How to make:sit on the machine with your hips well below the padding of the equipment, as in the picture above. Pick up the load with your hands at a distance less than the width of the shoulders and the palms of the hands pointing at your body.

Speaking of it, the body should be upright and the arms straight, above the head, as in the figure. Breathing in the chest, slightly lowering the lower back and carrying the load to the chest, leaning slightly and gently as you pull. In the lower part of the movement, the shoulder blades should be compressed together behind the back.Finally, return to the original position, lifting the load slowly.

11. Lat pull-down


It is an exercise that works the latíssimo of the back, the middle region of the back, the biceps and the shoulders. His difficulty level is beginner and he is classified as a strengthening movement.

How to make:sit on a pull-down machine as shown in the picture above and adjust the equipment according to your height. Hold the bar with an open footprint, a distance greater than the width of the shoulders, with the hands directed outwards.

With your arms outstretched in front of you, take the torso back at a 30 degree angle, while creating a slight bend in the lower back and greenhouse the chest. Then exhale the air and bring the bar down, until it touches the upper body, pulling the shoulders and forearms up and down. When reaching the position of total contraction, compress the muscles of the back. The trunk should stand still and only the arms should move. The only effort made by the forearms is to hold the bar.

Hold the contracted position for one second, compressing the shoulder blades together. Then raise the bar slowly to the starting position, inhaling the air, until the arms are fully extended and the sole of the back completely elongated.

12. Rowing on inclined bench with dumbbells


Rowing on the inclined bench with dumbbells is another one of the back exercises that works muscles like the back muscles, the round muscles on the shoulders and the rhomboid muscles, located in the back.

How to make:adjust a bench like the one above in a 45º angle and lie down on it, with a dumbbell in each of the hands. The footprint should be neutral, with the palms facing the inside.

To contract the biceps and the latíssimo of the back and to carry the weights upwards, vigorously. Ocore(central region of the body) should remain firm and the chest should be pressed against the seat at all times. When reaching the upper part of the movement, compress the shoulder blades for one second.

Lower the weights and return to the starting position.

13. Lateral elevation lying down


This back exercise is done so lying on a sloping bench with the aid of two dumbbells.

How to make:adjust the seat at an angle of 30 degrees. Lie down on your stomach with a dumbbell in each of your hands and your arms outstretched in front of your body, as in the picture above. Compress the shoulder blades together and raise the arms, forming a 90º angle.

Palms should point downward at the top of the movement. After lifting, return to the initial position.

14. Land survey with bar


This is not only one of the best exercises for back, it is also considered the best movement for the development of the part back of the body, since it works in several regions as the erector of the spine, the quadriceps, the trapezius, the gluteus and the posterior muscles of the thigh.

It is recommended that the practitioner master the ground lifting technique before starting to work with very high loads.

  • See too:How to evolve in the practice of land surveying.

How to make:position yourself with your feet directly below the hips and your toes pointing forward. The footprint on the bar should be shoulder width apart and the palms facing down. The arms should be extended and the initial position is crouched, with knees and hips bent.

With the spine straight and the elbows locked, raise the bar to the level of the hips, standing and erect. After, slowly return the bar to the ground, returning to the initial positioning.

15. Front squatting


The third item on our list of back exercises is a variation of the squat that helps in the construction of the upper back region. As the barbell with the weights is positioned in front of the body, the back muscles are required to do extra work to keep the torso erect.

How to make:standing up, grab the bar and hold it with your hands (the palms facing up, as the photo above shows), at a distance equal to the width of the shoulders. Position the bar in front of you, over the top of the shoulders. Lift the bar so that the forearms are parallel to the floor, as in the picture. Lower your body without letting your elbows fall, lowering your hips and bending your knees until your thighs are parallel to the floor. After, return to the original position.

While making the descent movement, keep your shape stiff. The forearms should be parallel to the ground throughout the movement. In addition, the chest should be kept high.

Important care

Before you go out doing your back exercises, whether at home or at the gym, is important to take care of a medical evaluation and check if you are a workout.

Then it is advised to seek help from a physical education professional to put together a safe and efficient workout for your case and teach the correct techniques, thus reducing the risk of injury. Your presence is also important if problems like these occur, as he will know what to do.

  • See too:How to choose a good personal trainer.

If you still decide to work out alone at home, only with the help of internet videos, be careful to watch the video several times until you are sure you can repeat the movement right

And if when training alone, getting hurt or feeling an injury, do not delay to seek medical help.


Do you usually do some of these back exercises at the gym or at home? Which are your favorites? Comment below!

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